Treadmill Running Vs Outside Running- Which Option Is More Effective?

Which one you should prefer about the treadmill running vs outside running ?. Many people who are active in sports appreciate moving outdoors. 

You perceive the surroundings with all your senses, enjoy the green of nature, and the chirping of the birds that fly around in the park or in the forest.

 But the weather is not always nice.

Especially in the cold season, when it gets dark in the afternoon or there is snow, outdoor training is not very fun. 

In these cases, the treadmill as an indoor variant is becoming a real alternative

Many athletes express concerns that exercising on the treadmill is not as effective as moving in the air. 

The following article explains which arguments speak for and against the treadmill or jogging.

Knowing the subtle differences between jogging in the air and the treadmill is not the same. 

Even 22 percent of the participants who, according to a survey, go jogging occasionally or often, rarely know the exact differences between training on the treadmill and jogging outside in the park.

In the fresh air, the body only moves out of its own drive, while “automatically” running forward on the belt

While the surface of the treadmill is always the same, the floor outside is variable.

 They do not expose the body to adverse weather on the treadmill, so it consumes fewer calories when moving on a treadmill.

 In addition, the “variety of routes” on the treadmill is very limited, as there are only a certain number of programs.

 Joggers who run in the fresh air can change the surface as desired and thus promote the joints more.

There is a lot to consider for beginners on the treadmill

Active athletes who choose to exercise on the treadmill either go to a gym or buy their own treadmill for exercise at home. 

There are many treadmills with different programs that the current treadmill test presents in more detail.

 Whether beginner or advanced – the treadmill of the first choice should be able to keep up with your own training progress.

Newcomers, however, do not always have it easy on a treadmill. The reason is simple to explain: The brain perceives the movement that takes place on a treadmill differently than when running in the open air. 

If a man runs outdoors, he receives the unconscious information of the “movement” from both the brain and the legs.

 It differs from the treadmill: The legs signal the brain that they are moving, even though the eye is programmed to “standstill”. 

This information, which at first glance appears to be contradictory, is noticeable in an uncertain balance. 

The runner first takes small steps that he can easily balance if necessary. Over time, the body gets used to the new strain and adjusts its steps to the usual rhythm. 

The body behaves just as contradictory if it suddenly reduced the initially high speed on the treadmill in the course of the training session.

It is advisable to slow down slowly and hold on tightly when getting off the treadmill.


Jogging in the fresh air

Indoor treadmill


  • Jogging in the fresh air consumes a lot of calories. Adults burn 700 calories every hour when running at medium speed. This corresponds to a whole bar of chocolate.
  • Jogging strengthens the cardiovascular system. Around six liters of blood flow through the body within a minute and supply the organs with vital oxygen.
  • The fresh air and green of nature activate the body’s own happiness hormones. Serotonin and endorphins have a mood-enhancing effect as a natural antidepressant.
  • The body absorbs vitamin D through sunlight, which strengthens the bones and prevents osteoporosis.
  • Training on the treadmill is possible at any time of day, even in the dark and in any weather.
  • In bad weather, the athlete runs faster on the treadmill than outside.
  • A treadmill is easy on the joints.
  • In contrast to the sometimes monotonous jogging outdoors, a treadmill offers the opportunity to carry out other activities in parallel (supervising children, watching films etc.)
  • The digital display makes it possible to keep an eye on your own performance.
  • The athlete can choose between different intervals and programs on the treadmill, thus ensuring varied training.
  • The athlete runs less risk of buckling on the treadmill and injuring himself. 
  • Allergy sufferers do not have to worry about the pollen.
  • Training on the treadmill can support patients in rehabilitation or with various therapies.


  • The upper body is hardly trained when jogging.
  • Jogging in large groups is problematic outdoors.
  • Unlike in the indoor area, jogging in the fresh air has a negative impact on the joints. Jogging outdoors is not suitable for athletes who have joint problems or who roll their feet with the wrong technique.
  • In very warm or cold temperatures, the body can overheat or overcool due to the physical exertion.
  • When running outdoors there is a risk that the athlete will bend, fall, or otherwise injure himself on uneven paths.
  • Allergy sufferers come into contact with the pollen when jogging outdoors.
  • Indoors, the air can be stuffy and make walking uncomfortable.
  • The feeling of running differs significantly from jogging outdoors so that some athletes find it “not natural” to run monotonously on the spot.
  • Treadmills create noise and cost money.


This is how running on the treadmill is more effective

With a few tips, running on the treadmill is effective and safe. 

Unlike jogging outdoors, ambitious runners on the treadmill should make sure that they roll properly. 

It is advisable to look straight ahead without fixing yourself on the display. 

To compensate for the lack of air resistance in the indoor area, the treadmill must have an incline of 1.0 to 1.5 percent. 

For beginners, it is enough to train on the treadmill two or three days a week.

 A monotonous training at a slow speed is definitely preferable to the more difficult interval runs.

Conclusion: which method is more effective- Treadmill Running Vs Outside Running ?

Overall, both methods have their reason for being. Jogging is ideal in the warm season and supports the body more because the athlete consumes more calories. 

Training on the best heavy duty treadmill works regardless of the weather, is safer in the dark, and technology offers the runner more variety.

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